Veckans WODS – 20190128-20190203

Veckans WODS – 20190128-20190203

Veckans teknikövning: Power Clean
Nästa veckas teknikövning: HSPU


MÅNDAG

Gymnastics & Body control

A: 3 set
8/8 KB/DB Strict Press
10/10 One arm russian KB swing
5-10 Beat Swing 

B: Kipping C2B / Pullup – Teknik 10min

C: Amrap 12min
5/5 KB Clean Jerk 
7/5 C2B – Scale: Pullups, Jumping pullups
9 Burpees

Assistance & Extra
D: 3 set
8 Ring Row
10 Bicep Curl


TISDAG

Cardio

A: For time – 8min TC
75 Thruster 43/30

B: For time – 8min TC
50 Burpee box jump over 60/50

C: For time – 8min TC
75 Power Snatch 35/25

Assistance & Extra
D: Intervals Row/Ski/AB
2min on 90s off x 8


ONSDAG

Strength

A: Back Squat – 16min TC
5×3 @ 31×1 – Vikt på känsla

B: Bench Press
5×3 @ 31×1 – Vikt på känsla

C: 3 set
8/8 One leg hip thrust
10 DB Floor Press

Assistance & Extra
D: 10-9-8-7-6-5-4-3-2-1
Power Clean 70/50
3 Bar MU
– Totalt 30 Bar MU


TORSDAG

Weightlifting

A: Hang Snatch – Teknik – 15min TC
– Coach choice
– Har du ej rörlighet för OHS gör då Power

B: Hang Snatch
– Jobba upp till en tung 1a

C: Amrap 10min
2-4-8-10-12-14-16-18-20….
Alt. DB Snatch 22/16
T2B – Scale: Kipping Leg raises, V-ups / Tuck ups
Burpees

Assistance & Extra
D: Emom 10min
1 Power Clean Push Jerk @ 70%


FREDAG

Gymnastics & Body control

A: 3 set
10 Shoulder dislocates 
30s Hollow hold
10 Ring Row

B: Strict HSPU
5x 3-10 – Scale: Abmat, Push ups, Z-press

C: Amrap 10min
30 WB 9/6
30 KBS 24/16
30 Cal Row
30 Box Jump over 60/50
30 Tuck ups
– Börja på olika övningar vid full klass

Assistance & Extra
D: 3 set
10 Lateral Raises
30/30s Side Plank


LÖRDAG

Cardio

A: Team of 2 – You go i go
Cash in: 200 DU / 400 SU
60-40-20
Devils Press 2×16/10
Box Step Over 2×16/10
Pullups – Scale: Jumping
Cash out: 100 Sync Air Squats

Assistance & Extra
B: For time
3k Row/Ski erg @ 5k pace


SÖNDAG

Strength

A: Strength of coach choice!

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